There is myriad diet plan for weight loss India in India. The food habits differ from place to place. But some general rules can be followed to help you shed kilos in an effective manner without starving or facing food temptations continuously.
The best Indian diet plan for weight loss should ideally be beset with diversity, which not only makes sticking to the diet plan considerably easier—but also ensures that your body derives maximum nourishment with any food you choose to consume. Below is a 7 day healthy eating plan indian with the health benefits of weight loss.
Best Indian Diet Plan for Weight Loss
The Indian diet plan is a 4-week vegetarian/lactovegetarian diet for people struggling to lose weight on other diets.
The rise of obesity and obesity-related diseases across ages in India prompted the creation of this diet. However, a plant-based diet is good for human health irrespective of ethnicity and geographical locations.
How Does It Work?
The Indian diet plan works in the following ways:
- It is a lacto-vegetarian diet. This means you will consume lots of dietary fiber from vegetables and leafy greens. You will also consume milk protein and calcium.
Dietary fiber helps improve satiety and bowel movement . Milk and milk products increase the number of good gut bacteria, increase satiety, and strengthen the bones
- It is low in calories. The Indian diet is a 1500-calorie diet. The foods included in the list are delicious but do not burden the body with too many calories. The lesser calories you consume, the better the chances of you losing weight.
- It has the power to heal. Ayurveda is the “medicine of life”. This age-old science encourages the consumption of foods that help create a balance between the mind, heart, and the spirit.
Being on this diet can help you stay stress-free and calm, both of which are necessary for weight loss.
- It is digestion and diabetes-friendly. The foods included in this diet plan keep your digestion active, which, in turn, boosts metabolism. It also includes foods with a low glycemic index, a boon for people with type 2 diabetes.
A lacto-vegetarian Indian diet plan is a great way to shed pounds. But you must know which foods you need to consume and in what quantities.
Portion control is one of the key factors of weight loss. One of the ways you can measure your food intake is by knowing how many calories should you consume per day. Here’s a table that will help you estimate your daily calorie intake.
Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors.
Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.
The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.
However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes
This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.
A Healthy Traditional Indian Diet
Traditional plant-based Indian diets focus on fresh, whole ingredients — ideal foods to promote optimal health.
Why Eat a Plant-Based Indian Diet?
Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer
Additionally, the Indian diet, in particular, has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits
Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.
What Food Groups Does It Include?
The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits.
The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.
That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.
A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.
Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits.
Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties
A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease
SUMMARY
A healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.
7 Day Healthy Eating Plan Indian
Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food.
You can adjust it according to your calorie needs, dietary restrictions and food preferences.
Monday
- Breakfast: Sambar with brown rice idli
- Lunch: Whole-grain roti with mixed-vegetable curry
- Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
Tuesday
- Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
- Lunch: Chickpea curry with brown rice
- Dinner: Khichdi with sprout salad
Wednesday
- Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
- Lunch: Whole-grain roti with tofu and mixed vegetables
- Dinner: Palak paneer with brown rice and vegetables
Thursday
- Breakfast: Yogurt with sliced fruits and sunflower seeds
- Lunch: Whole-grain roti with vegetable subji
- Dinner: Chana masala with basmati rice and green salad
Friday
- Breakfast: Vegetable dalia and a glass of milk
- Lunch: Vegetable sambar with brown rice
- Dinner: Tofu curry with potato and mixed vegetables
Saturday
- Breakfast: Multigrain parathas with avocado and sliced papaya
- Lunch: Large salad with rajma curry and quinoa
- Dinner: Lentil pancakes with tofu tikka masala
Sunday
- Breakfast: Buckwheat porridge with sliced mango
- Lunch: Vegetable soup with whole-grain roti
- Dinner: Masala-baked tofu with vegetable curry
Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.
Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.
This will keep you feeling full throughout the day and reduce the chances of overeating.
SUMMARY
A healthy lacto-vegetarian meal plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.
Healthy Snack Options
Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals.
Like meals, nutritious snacks should revolve around fresh, whole ingredients.
Here are some weight loss friendly snack ideas:
- Small handful of nuts
- Sliced fruit with unsweetened yogurt
- Vegetable chaat
- Sprout salad
- Roasted pumpkin seeds
- Sliced fruit with nuts or nut butter
- Roasted chickpeas (channa)
- Hummus with vegetables
- Bean salad
- Salted popcorn
- Unsweetened kefir
- Homemade trail mix
- Fennel seeds
- Fresh fruit with cheese
- Broth-based vegetable soup
If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick.
For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.
SUMMARY
When choosing a snack, pick a nutritious option that is low in sugar and high in nutrients. Vegetables, fruit, cheese, nuts, seeds and unsweetened yogurt all make excellent snack choices.
Recommended Caloric Intake For Indians
(As per the National Institute of Nutrition, India)
| GROUP | ACTIVITY | WEIGHT (KG) | CALORIESRECOMMENDED | PROTEIN | FAT |
|---|---|---|---|---|---|
| Woman | Sedentary | 55 | 1900 | 55 | 20 |
| Moderately active | 2230 | 25 | |||
| Very Active | 2850 | 30 | |||
| Pregnant | +350 | +23 | 30 | ||
| Lactating (0-6 months) | +600 | +19 | 30 | ||
| Lactating (6-12 months) | +520 | +13 | 30 | ||
| Man | Sedentary | 60 | 2320 | 60 | 25 |
| Moderately active | 2730 | 30 | |||
| Very Active | 3490 | 40 |
Simply put, your calorie intake depends on the level of activity you do every day.
If you are sedentary, 1900 calories will just help to maintain the current weight. To lose weight, you may either start exercising or subtract 500 calories from 1900 calories . The goal is to create a negative calorie balance.
In this post, we have a 4-week 1500-calorie diet plan. Remember, if you include exercises in your routine, you may consume 1900 calories (or more depending on the level and intensity of the exercises you do).
Diet Plan for Weight Loss India
Week 1 – Total Calories: 1509
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:30 – 7:30 a.m.) | 2 teaspoons of fenugreek seeds soaked overnight in 1 cup of water |
| Breakfast (7:30 – 8:30 p.m.) | 2 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green tea + 4 almonds |
| Mid-Morning (10:00 – 10:30 a.m.) | 1 fruit of your choice |
| Lunch (12:30 – 1:00 p.m.) | 2 rotis + 1 serving white rice + 1 cup dal + 1 cup mixed vegetable curry + 1 cup salad + 1 cup buttermilk (after 20 minutes) |
| Post Lunch (3:30 – 4:00 p.m.) | 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste Or 1 cup cucumber and carrot slices |
| Dinner (7:00 – 7:30 p.m.) | 2 rotis + ½ cup mixed vegetable curry / chickpeas + 1 cup low-fat curd + 1 cup salad + 1 cup warm skim milk with a pinch of turmeric before bed |
How You Will Feel By The End Of Week 1
You will lose water weight, and a healthy eating habit will prevent bloating. You will weigh less and feel light and happy. But don’t give up yet! The main goal is to lose fat. So, move on to week 2.
Week 2 – Total Calories: 1497
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:30 – 7:30 a.m.) | 1 cup fenugreek soaked water/ 1 cup chia seeds soaked in water |
| Breakfast (7:30 – 8:30 p.m.) | 2 moong daal crêpes + 1 cup green tea + 4 almonds |
| Mid-Morning (10:00 – 10:30 a.m.) | 1 cup seasonal fruits |
| Lunch (12:30 – 1:00 p.m.) | 2 rotis or 1 serving of rice + 1 cup vegetable curry + ½ cup lentil curry + 1 cup salad + 1 cup low-fat curd |
| Post Lunch (3:30 – 4:00 p.m.) | 1 cup coconut water + ½ cup grapes/watermelon |
| Dinner (7:00 – 7:30 p.m.) | 2 rotis + ½ cup mushroom/tofu curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with a pinch of turmeric before bed |
How You Will Feel By The End Of Week 2
You will start to burn fat. You will feel better as your digestion, gastritis, and weak immunity problems will slowly start to vanish. You will love your new lifestyle and look forward to Week 3.
Week 3 – Total Calories:1536
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:30 – 7:30 a.m.) | 1 cup water with juice of half a lime/ 10 ml amla juice |
| Breakfast (7:30 – 8:30 p.m.) | 1 cup vegetable oats + 1 cup green tea + 4 almonds/walnut |
| Mid-Morning (10:00 – 10:30 a.m.) | 1 cup freshly pressed fruit juice |
| Lunch (12:30 – 1:00 p.m.) | ½ cup white rice + 1 roti (with or without ghee) + 1 cup rajma + 1 cup salad + 1 cup buttermilk |
| Post Lunch (3:30 – 4:00 p.m.) | 1 fruit of your choice |
| Dinner (7:00 – 7:30 p.m.) | 2 rotis + ½ cup daal + 1 cup vegetable stew + ½ cup salad + 1 piece of dark chocolate + 1 cup warm milk before bed |
How You Will Feel By The End Of Week 3
You will weigh at least 5 pounds lesser and be more proactive. Your attention span will increase. Having a cheat day will also improve your mood and determination to complete Week 4 of the Indian diet plan for weight loss.
Week 4 – Total Calories:1486
| MEALS | WHAT TO EAT |
|---|---|
| Early Morning (6:30 – 7:30 a.m.) | 1 cup water with juice of half a lime/ 10 ml wheatgrass juice |
| Breakfast (7:30 – 8:30 p.m.) | ½ cup vegetable upma + 1 cup milk / green tea + 2 almonds |
| Mid Morning (10:00 – 10:30 a.m.) | 1 cup seasonal fruits |
| Lunch (12:30 – 1:00 p.m.) | 2 rotis + 1 cup vegetable curry + 1 cup lentil/beans + ½ cup salad + ½ cup low-fat curd |
| Post Lunch (3:30 – 4:00 p.m.) | 1 cup coconut water or freshly pressed fruit juice or green tea |
| Dinner (7:00 – 7:30 p.m.) | 1 roti or 1 serving of brown rice + 1 cup daal/mushroom + ½ cup boiled vegetables + 1 cup warm milk before bed |
How You Will Feel By The End Of Week 4
Good job! You adhered to the plan and can clearly see the results for yourself. You look much slimmer, you are more active, and you are proud of yourself.
You can also make your own diet chart depending on the foods you like and have access to. Here’s an Indian food calorie table to help you do that.
Common Indian Food Calorie Table
(As per the National Institute of Nutrition)
| FOOD | SERVING SIZE | CALORIES |
|---|---|---|
| Rice | 1 cup | 170 |
| Paratha | 1 | 150 |
| Roti | 1 | 80 |
| Bread | 2 slices | 170 |
| Puri | 1 | 80 |
| Upma | 1 cup | 270 |
| Idlis | 2 | 150 |
| Poha | 1 cup | 270 |
| Dosa | 1 | 125 |
| Masala dosa | 1 | 200 |
| Wheat porridge | 1 cup | 220 |
| Semolina porridge | 1 cup | 220 |
| Khichdi | 1 cup | 200 |
| Plain daal | ½ cup | 100 |
| Sambhar | 1 cup | 110 |
| Vegetable curry | 1 cup | 170 |
| Vegetable dry | 1 cup | 150 |
| Tomato chutney | 1 tablespoon | 10 |
| Tamarind chutney | 1 tablespoon | 60 |
| Rice puttu | ½ cup | 180 |
| Moong daal chilla | 1 | 98 |
| Chikki | 2 pieces | 290 |
| Full-fat cow’s milk | 1 cup | 148 |
| Buffalo milk | 1 cup | 237 |
| Homemade yogurt | ½ cup | 103 |
| Buttermilk | 1 cup | 99 |
| Dahi vada | 2 | 180 |
| Peas kachori | 2 | 380 |
Apart from these foods, here’s list of foods that you may include in your diet.
Health Benefits of Weight Loss
1. Boosts energy levels
Weight loss can improve respiratory function and sleep-quality. Removing excess weight also means your body doesn’t have to work as hard to get through the day. All of these benefits together can help you feel more energized.
Bonus: Maintaining a healthy weight can reduce your risk of chronic fatigue syndrome. Woot!
2. Improves cholesterol
Being overweight is associated with unhealthy cholesterol levels, according to the American Heart Association (AHA). Research shows that obesity is linked to higher bad cholesterol (LDL) and lower good cholesterol (HDL).
A 2016 study found that among adults who were overweight or obese, losing 5 to 10 percent of their body weight reduced LDL cholesterol levels and other cardiovascular risk factors. Another study found that even a 1 to 3 percent weight reduction can improve HDL levels.
3. Reduces blood pressure
Experiencing obesity and having overweight can increase your risk of high blood pressure. But remember, a number on the scale isn’t the only thing that counts. It also matters where the weight is placed. A 2018 study found that visceral fat — extra fat around your waist — is particularly dangerous.
4. Improves mobility
Carrying around extra weight can take a toll on your joints. According to the Arthritis Foundation, losing 10 pounds can take 40 pounds of pressure off your knees. More good news! A 2018 study of 174 participants found that weight loss reduced rheumatoid arthritis symptoms.
Losing weight can also help your mobility in the long term. A 2017 study analyzed 640 participants with obesity or overweight. Folks who lost weight over the course of 4 years showed less cartilage deterioration than those who didn’t.
5. Improves breathing
Losing weight can help you prevent obesity-related breathing conditions like obesity hypoventilation syndrome. This disorder is caused by extra fat on the chest, neck, or abdomen, according to the National Heart, Lung, and Blood Institute. Symptoms include feeling out of breath, fatigue, snoring, and headaches.
6. Reduces risk of heart disease or stroke
According to the Centers for Disease Control and Prevention (CDC), stroke, heart disease, and other cardiovascular diseases account for 1 in 3 deaths in the United States. Maintaining a healthy weight can reduce your risk of these conditions.